Symptoms, Treatment, and Self-Help for PTSD

After a traumatic experience, it’s normal to feel frightened, sad, anxious, and disconnected. But if the upset doesn’t fade and you feel stuck with a constant sense of danger and painful memories, you may be suffering from post-traumatic stress disorder (PTSD). It can seem like you’ll never get over what happened or feel normal again. But by seeking treatment, reaching out for support, and developing new coping skills, you can overcome PTSD and move on with your life.

What is post-traumatic stress disorder (PTSD)?

Post-traumatic stress disorder (PTSD) can develop following a traumatic event that threatens your safety or makes you feel helpless.

Most people associate PTSD with battle-scarred soldiers—and military combat is the most common cause in men—but any overwhelming life experience can trigger PTSD, especially if the event feels unpredictable and uncontrollable.

Post-traumatic stress disorder (PTSD) can affect those who personally experience the catastrophe, those who witness it, and those who pick up the pieces afterwards, including emergency workers and law enforcement officers. It can even occur in the friends or family members of those who went through the actual trauma.

PTSD develops differently from person to person. While the symptoms of PTSD most commonly develop in the hours or days following the traumatic event, it can sometimes take weeks, months, or even years before they appear.

Traumatic events that can lead to PTSD include:

War

Natural disasters

Car or plane crashes

Terrorist attacks

Sudden death of a loved one

Rape

Kidnapping

Assault

Sexual or physical abuse

Childhood neglect

Or any shattering event that leaves you stuck and feeling helpless and hopeless

The difference between PTSD and a normal response to trauma

The traumatic events that lead to post-traumatic stress disorder are usually so overwhelming and frightening that they would upset anyone. Following a traumatic event, almost everyone experiences at least some of the symptoms of PTSD. When your sense of safety and trust are shattered, it’s normal to feel crazy, disconnected, or numb. It’s very common to have bad dreams, feel fearful, and find it difficult to stop thinking about what happened. These are normal reactions to abnormal events.

For most people, however, these symptoms are short-lived. They may last for several days or even weeks, but they gradually lift. But if you have post-traumatic stress disorder (PTSD), the symptoms don’t decrease. You don’t feel a little better each day. In fact, you may start to feel worse.

A normal response to trauma becomes PTSD when you become stuck

After a traumatic experience, the mind and the body are in shock. But as you make sense of what happened and process your emotions, you come out of it. With post-traumatic stress disorder (PTSD), however, you remain in psychological shock. Your memory of what happened and your feelings about it are disconnected. In order to move on, it’s important to face and feel your memories and emotions.

Signs and symptoms of post-traumatic stress disorder (PTSD)

The symptoms of post-traumatic stress disorder (PTSD) can arise suddenly, gradually, or come and go over time. Sometimes symptoms appear seemingly out of the blue. At other times, they are triggered by something that reminds you of the original traumatic event, such as a noise, an image, certain words, or a smell. While everyone experiences PTSD differently, there are three main types of symptoms:

Symptoms of PTSD: Avoidance and numbing

Avoiding activities, places, thoughts, or feelings that remind you of the trauma

Inability to remember important aspects of the trauma

Loss of interest in activities and life in general

Feeling detached from others and emotionally numb

Sense of a limited future (you don’t expect to live a normal life span, get married, have a career)

Symptoms of PTSD: Increased anxiety and emotional arousal

Difficulty falling or staying asleep

Irritability or outbursts of anger

Difficulty concentrating

Hypervigilance (on constant “red alert”)

Feeling jumpy and easily startled

Other common symptoms of post-traumatic stress disorder (PTSD)

Anger and irritability

Guilt, shame, or self-blame

Substance abuse

Feelings of mistrust and betrayal

Depression and hopelessness

Suicidal thoughts and feelings

Feeling alienated and alone

Physical aches and pains

Symptoms of PTSD in children and adolescents

In children—especially those who are very young—the symptoms of PTSD can be different than the symptoms in adults. Symptoms in children include:

Fear of being separated from parent

Losing previously-acquired skills (such as toilet training)

Sleep problems and nightmares without recognizable content

Somber, compulsive play in which themes or aspects of the trauma are repeated

New phobias and anxieties that seem unrelated to the trauma (such as a fear of monsters)

Acting out the trauma through play, stories, or drawings

Aches and pains with no apparent cause

Irritability and aggression

Post-traumatic stress disorder (PTSD) causes and risk factors

While it’s impossible to predict who will develop PTSD in response to trauma, there are certain risk factors that increase your vulnerability.

Many risk factors revolve around the nature of the traumatic event itself. Traumatic events are more likely to cause PTSD when they involve a severe threat to your life or personal safety: the more extreme and prolonged the threat, the greater the risk of developing PTSD in response. Intentional, human-inflicted harm—such as rape, assault, and torture— also tends to be more traumatic than “acts of God” or more impersonal accidents and disasters. The extent to which the traumatic event was unexpected, uncontrollable, and inescapable also plays a role.

Getting help for post-traumatic stress disorder (PTSD)

If you suspect that you or a loved one has post-traumatic stress disorder (PTSD), it’s important to seek help right away. The sooner PTSD is confronted, the easier it is to overcome. If you’re reluctant to seek help, keep in mind that PTSD is not a sign of weakness, and the only way to overcome it is to confront what happened to you and learn to accept it as a part of your past. This process is much easier with the guidance and support of an experienced therapist or doctor.

It’s only natural to want to avoid painful memories and feelings. But if you try to numb yourself and push your memories away, post-traumatic stress disorder (PTSD) will only get worse. You can’t escape your emotions completely—they emerge under stress or whenever you let down your guard—and trying to do so is exhausting. The avoidance will ultimately harm your relationships, your ability to function, and the quality of your life.

Why Should I Seek Help for PTSD?

Early treatment is better. Symptoms of PTSD may get worse. Dealing with them now might help stop them from getting worse in the future. Finding out more about what treatments work, where to look for help, and what kind of questions to ask can make it easier to get help and lead to better outcomes.

PTSD symptoms can change family life. PTSD symptoms can get in the way of your family life. You may find that you pull away from loved ones, are not able to get along with people, or that you are angry or even violent. Getting help for your PTSD can help improve your family life.

PTSD can be related to other health problems. PTSD symptoms can make physical health problems worse. For example, studies have shown a relationship between PTSD and heart trouble. By getting help for your PTSD you could also improve your physical health.

Source: National Center for PTSD

Treatment for post-traumatic stress disorder (PTSD)

Treatment for PTSD relieves symptoms by helping you deal with the trauma you’ve experienced. Rather than avoiding the trauma and any reminder of it, treatment will encourage you to recall and process the emotions and sensations you felt during the original event. In addition to offering an outlet for emotions you’ve been bottling up, treatment for PTSD will also help restore your sense of control and reduce the powerful hold the memory of the trauma has on your life.

In treatment for PTSD, you’ll:

Explore your thoughts and feelings about the trauma

Work through feelings of guilt, self-blame, and mistrust

Learn how to cope with and control intrusive memories

Address problems PTSD has caused in your life and relationships

Types of treatment for post-traumatic stress disorder (PTSD)

Trauma-focused cognitive-behavioral therapy. Cognitive-behavioral therapy for PTSD and trauma involves carefully and gradually “exposing” yourself to thoughts, feelings, and situations that remind you of the trauma. Therapy also involves identifying upsetting thoughts about the traumatic event–particularly thoughts that are distorted and irrational—and replacing them with more balanced picture.

Family therapy. Since PTSD affects both you and those close to you, family therapy can be especially productive. Family therapy can help your loved ones understand what you’re going through. It can also help everyone in the family communicate better and work through relationship problems caused by PTSD symptoms.

Medication is sometimes prescribed to people with PTSD to relieve secondary symptoms of depression or anxiety. Antidepressants such as Prozac and Zoloft are the medications most commonly used for PTSD. While antidepressants may help you feel less sad, worried, or on edge, they do not treat the causes of PTSD.

EMDR (Eye Movement Desensitization and Reprocessing) incorporates elements of cognitive-behavioral therapy with eye movements or other forms of rhythmic, left-right stimulation, such as hand taps or sounds. Eye movements and other bilateral forms of stimulation are thought to work by “unfreezing” the brain’s information processing system, which is interrupted in times of extreme stress.

Finding a therapist for post-traumatic stress disorder (PTSD)

When looking for a therapist for post-traumatic stress disorder (PTSD), seek out mental health professionals who specialize in the treatment of trauma and PTSD. You can start by asking your doctor if he or she can provide a referral to therapists with experience treating trauma. You may also want to ask other trauma survivors for recommendations, or call a local mental health clinic, psychiatric hospital, or counseling center.

Beyond credentials and experience, it’s important to find a PTSD therapist who makes you feel comfortable and safe, so there is no additional fear or anxiety about the treatment itself. Trust your gut; if a therapist doesn’t feel right, look for someone else. For therapy to work, you need to feel respected and understood. To find a trauma therapist, see the Resources and References section below.

Help for veterans with PTSD

If you’re a veteran suffering from PTSD, combat stress, or trauma, there are steps you can take to begin the recovery process and deal with your symptoms. To learn more, see PTSD in Military Veterans.

Self-help treatment for post-traumatic stress disorder (PTSD)

Recovery from post-traumatic stress disorder (PTSD) is a gradual, ongoing process. Healing doesn’t happen overnight, nor do the memories of the trauma ever disappear completely. This can make life seem difficult at times. But there are many things you can do to cope with residual symptoms and reduce your anxiety and fear.

PTSD self-help tip 1: Reach out to others for support

Post-traumatic stress disorder (PTSD) can make you feel disconnected from others. You may be tempted to withdraw from social activities and your loved ones. But it’s important to stay connected to life and the people who care about you. Support from other people is vital to your recovery from PTSD, so ask your close friends and family members for their help during this tough time.

Also consider joining a support group for survivors of the same type of trauma you experienced. Support groups for post-traumatic stress disorder (PTSD) can help you feel less isolated and alone. They also provide invaluable information on how to cope with symptoms and work towards recovery. If you can’t find a support group in your area, look for an online group.

PTSD self-help tip 2: Avoid alcohol and drugs

When you’re struggling with difficult emotions and traumatic memories, you may be tempted to self-medicate with alcohol or drugs. But while alcohol or drugs may temporarily make you feel better, they make post-traumatic stress disorder (PTSD) worse in the long run. Substance use worsens many symptoms of PTSD, including emotional numbing, social isolation, anger, and depression. It also interferes with treatment and can add to problems at home and in your relationships.

PTSD self-help tip 3: Challenge your sense of helplessness

Overcoming your sense of helplessness is key to overcoming post-traumatic stress disorder (PTSD). Trauma leaves you feeling powerless and vulnerable. It’s important to remind yourself that you have strengths and coping skills that can get you through tough times.

One of the best ways to reclaim your sense of power is by helping others: volunteer your time, give blood, reach out to a friend in need, or donate to your favorite charity. Taking positive action directly challenges the sense of helplessness that is a common symptom of PTSD.

Positive ways of coping with PTSD:

Learn about trauma and PTSD

Join a PTSD support group

Practice relaxation techniques

Pursue outdoor activities

Confide in a person you trust

Spend time with positive people

Avoid alcohol and drugs

Enjoy the peace of nature

PTSD self-help tip 4: Spend time in nature

The Sierra Club in the United States offers wilderness expeditions for veterans who have served in recent wars such as Iraq and Afghanistan. Anecdotal evidence suggests that pursuing outdoor activities like hiking, camping, mountain biking, rock climbing, whitewater rafting, and skiing may help veterans cope with PTSD symptoms and transition back into civilian life.

It’s not just veterans who can benefit from spending time outdoors. Anyone with post-traumatic stress disorder can benefit from the relaxation, seclusion, and peace that come with being in the natural world. Focusing on strenuous outdoor activities can also help challenge your sense of helplessness and help your nervous system become “unstuck” and move on from the traumatic event. Seek out local organizations that offer outdoor recreation or teambuilding opportunities.

Post-traumatic stress disorder (PTSD) and the family

If a loved one has post-traumatic stress disorder (PTSD), it’s essential that you take care of yourself and get extra support. PTSD can take a heavy toll on the family if you let it. It can be hard to understand why your loved one won’t open up to you—why he or she is less affectionate and more volatile. The symptoms of PTSD can also result in job loss, substance abuse, and other stressful problems.

Letting your family member’s PTSD dominate your life while ignoring your own needs is a surefire recipe for burnout. In order to take care of your loved one, you first need to take care of yourself. It’s also helpful to learn all you can about post-traumatic stress disorder (PTSD). The more you know about the symptoms and treatment options, the better equipped you’ll be to help your loved one and keep things in perspective.

Helping a loved one with PTSD

Be patient and understanding. Getting better takes time, even when a person is committed to treatment for PTSD. Be patient with the pace of recovery and offer a sympathetic ear. A person with PTSD may need to talk about the traumatic event over and over again. This is part of the healing process, so avoid the temptation to tell your loved one to stop rehashing the past and move on.

Try to anticipate and prepare for PTSD triggers. Common triggers include anniversary dates; people or places associated with the trauma; and certain sights, sounds, or smells. If you are aware of what triggers may cause an upsetting reaction, you’ll be in a better position to offer your support and help your loved one calm down.

Don’t take the symptoms of PTSD personally. Common symptoms of post-traumatic stress disorder (PTSD) include emotional numbness, anger, and withdrawal. If your loved one seems distant, irritable, or closed off, remember that this may not have anything to do with you or your relationship.

Don’t pressure your loved one into talking. It is very difficult for people with PTSD to talk about their traumatic experiences. For some, it can even make things worse. Never try to force your loved one to open up. Let the person know, however, that you’re there when and if he or she wants to talk.

Help for U.S. veterans suffering from post-traumatic stress disorder (PTSD)

Vet Centers offer free counseling to combat veterans and their families. To find out more about the resources and benefits available to you, you can also call the VA Health Benefits Service Center at 1-877-222-VETS.

Click here for a nationwide directory of facilities for veterans, including VA hospitals and Vet Centers, provided by the U.S. Department of Veterans Affairs.

VVA’s Guide on PTSD – Advice for combat veterans on how to get help and claim military benefits. (Vietnam Veterans of America)

VA Aid & Attendance Pension – Often overlooked benefits for veterans and surviving spouses who require the regular attendance of another person to assist in eating, bathing, dressing and undressing or taking care of the needs of nature.

Help for other nations’ veterans suffering from post-traumatic stress disorder (PTSD)

What other readers are saying

“All the web surfing I have ever done on any topic has not had such a jolting effect as when I read your page on PTSD. Twenty months back I went through an experience that still haunts me daily. I clearly suffer from all three the symptoms mentioned in your article. Your page . . . felt to me as if, for the very first time, someone had sat and listened to my story and actually cared. Maybe if I begin to understand, I can begin to heal. Thank you for the candle light in the midst of this very dark cave in which I find myself.” ~ South Africa

Symptoms, Treatment, and Recovery

If you’ve gone through a traumatic experience, you may be struggling with upsetting emotions, frightening memories, or a sense of constant danger. Or you may feel numb, disconnected, and unable to trust other people. When bad things happen, it can take a while to get over the pain and feel safe again. But with the right treatment, self-help strategies, and support, you can speed your recovery. Whether the traumatic event happened years ago or yesterday, you can heal and move on.

What is emotional and psychological trauma?

Emotional and psychological trauma is the result of extraordinarily stressful events that shatter your sense of security, making you feel helpless and vulnerable in a dangerous world.

Traumatic experiences often involve a threat to life or safety, but any situation that leaves you feeling overwhelmed and alone can be traumatic, even if it doesn’t involve physical harm. It’s not the objective facts that determine whether an event is traumatic, but your subjectiveemotional experience of the event. The more frightened and helpless you feel, the more likely you are to be traumatized.

Causes of emotional or psychological trauma

An event will most likely lead to emotional or psychological trauma if:

It happened unexpectedly.

You were unprepared for it.

You felt powerless to prevent it.

It happened repeatedly.

Someone was intentionally cruel.

It happened in childhood.

Emotional and psychological trauma can be caused by single-blow, one-time events, such as a horrible accident, a natural disaster, or a violent attack. Trauma can also stem from ongoing, relentless stress, such as living in a crime-ridden neighborhood or struggling with cancer.

Commonly overlooked causes of emotional and psychological trauma

Falls or sports injuries

Surgery (especially in the first 3 years of life)

The sudden death of someone close

A car accident

The breakup of a significant relationship

A humiliating or deeply disappointing experience

The discovery of a life-threatening illness or disabling condition

Risk factors that increase your vulnerability to trauma

Not all potentially traumatic events lead to lasting emotional and psychological damage. Some people rebound quickly from even the most tragic and shocking experiences. Others are devastated by experiences that, on the surface, appear to be less upsetting.

A number of risk factors make people susceptible to emotional and psychological trauma. People are more likely to be traumatized by a stressful experience if they’re already under a heavy stress load or have recently suffered a series of losses.

People are also more likely to be traumatized by a new situation if they’ve been traumatized before – especially if the earlier trauma occurred in childhood.

Childhood trauma increases the risk of future trauma

Experiencing trauma in childhood can have a severe and long-lasting effect. Children who have been traumatized see the world as a frightening and dangerous place. When childhood trauma is not resolved, this fundamental sense of fear and helplessness carries over into adulthood, setting the stage for further trauma.

Childhood trauma results from anything that disrupts a child’s sense of safety and security, including:

Symptoms of emotional and psychological trauma

Following a traumatic event, or repeated trauma, people react in different ways, experiencing a wide range of physical and emotional reactions. There is no “right” or “wrong” way to think, feel, or respond to trauma, so don’t judge your own reactions or those of other people. Your responses are NORMAL reactions to ABNORMAL events.

Emotional and psychological symptoms of trauma:

Shock, denial, or disbelief

Anger, irritability, mood swings

Guilt, shame, self-blame

Feeling sad or hopeless

Confusion, difficulty concentrating

Anxiety and fear

Withdrawing from others

Feeling disconnected or numb

Physical symptoms of trauma:

Insomnia or nightmares

Being startled easily

Racing heartbeat

Aches and pains

Fatigue

Difficulty concentrating

Edginess and agitation

Muscle tension

These symptoms and feelings typically last from a few days to a few months, gradually fading as you process the trauma. But even when you’re feeling better, you may be troubled from time to time by painful memories or emotions—especially in response to triggers such as an anniversary of the event or an image, sound, or situation that reminds you of the traumatic experience.

Grieving is normal following trauma

Whether or not a traumatic event involves death, survivors must cope with the loss, at least temporarily, of their sense of safety and security. The natural reaction to this loss is grief. Like people who have lost a loved one, trauma survivors go through a grieving process. This process, while inherently painful, is easier if you turn to others for support, take care of yourself, and talk about how you feel.

When to seek professional help for emotional or psychological trauma

Recovering from a traumatic event takes time, and everyone heals at his or her own pace. But if months have passed and your symptoms aren’t letting up, you may need professional help from a trauma expert.

Seek help for emotional or psychological trauma if you’re:

Having trouble functioning at home or work

Suffering from severe fear, anxiety, or depression

Unable to form close, satisfying relationships

Experiencing terrifying memories, nightmares, or flashbacks

Avoiding more and more things that remind you of the trauma

Emotionally numb and disconnected from others

Using alcohol or drugs to feel better

Finding a trauma specialist

Working through trauma can be scary, painful, and potentially retraumatizing. Because of the risk of retraumatization, this healing workis best done with the help of an experienced trauma specialist.

Finding the right therapist may take some time. It’s very important that the therapist you choose has experience treating trauma. But the quality of the relationship with your therapist is equally important. Choose a trauma specialist you feel comfortable with. Trust your instincts. If you don’t feel safe, respected, or understood, find another therapist. There should be a sense of trust and warmth between you and your trauma therapist.

After meeting a potential trauma therapist, ask yourself these questions:

Did you feel comfortable discussing your problems with the therapist?

Did you feel like the therapist understood what you were talking about?

Were your concerns taken seriously or were they minimized or dismissed?

Were you treated with compassion and respect?

Do you believe that you could grow to trust the therapist?

Treatment for psychological and emotional trauma

In order to heal from psychological and emotional trauma, you must face and resolve the unbearable feelings and memories you’ve long avoided. Otherwise they will return again and again, unbidden and uncontrollable.

Trauma treatment and healing involves:

Processing trauma-related memories and feelings

Discharging pent-up “fight-or-flight” energy

Learning how to regulate strong emotions

Building or rebuilding the ability to trust other people

Trauma therapy treatment approaches

Trauma disrupts the body’s natural equilibrium, freezing you in a state of hyperarousal and fear. In essence, your nervous system gets stuck in overdrive. Successful trauma treatment must address this imbalance and reestablish your physical sense of safety. The following therapies are commonly used in the treatment of emotional and psychological trauma:

Somatic experiencing takes advantage of the body’s unique ability to heal itself. The focus of therapy is on bodily sensations, rather than thoughts and memories about the traumatic event. By concentrating on what’s happening in your body, you gradually get in touch with trauma-related energy and tension. From there, your natural survival instincts take over, safely releasing this pent-up energy through shaking, crying, and other forms of physical release.

EMDR (Eye Movement Desensitization and Reprocessing) incorporates elements of cognitive-behavioral therapy with eye movements or other forms of rhythmic, left-right stimulation. These back-and-forth eye movements are thought to work by “unfreezing” traumatic memories, allowing you to resolve them.

Cognitive-behavioral therapy helps you process and evaluate your thoughts and feelings about a trauma. While cognitive-behavioral therapy doesn’t treat the physiological effects of trauma, it can be helpful when used in addition to a body-based therapy such as somatic experiencing or EMDR.

Emotional and psychological trauma recovery tips

Recovering from emotional and psychological trauma takes time. Give yourself time to heal and to mourn the losses you’ve experienced. Don’t try to force the healing process. Be patient with the pace of recovery. Finally, be prepared for difficult and volatile emotions. Allow yourself to feel whatever you’re feeling without judgment or guilt.

Trauma self-help strategy 1: Don’t isolate

Following a trauma, you may want to withdraw from others, but isolation makes things worse. Connecting to others will help you heal, so make an effort to maintain your relationships and avoid spending too much time alone.

Ask for support. It’s important to talk about your feelings and ask for the help you need. Turn to a trusted family member, friend, counselor, or clergyman.

Participate in social activities, even if you don’t feel like it. Do “normal” things with other people, things that have nothing to do with the traumatic experience. If you’ve retreated from relationships that were once important to you, make the effort to reconnect.

Join a support group for trauma survivors. Being with others who are facing the same problems can help reduce your sense of isolation and hearing how others cope can help inspire you.

Volunteer. As well as helping others, volunteering can be a great way to challenge the sense of helplessness that often accompanies trauma. Remind yourself of your strengths and reclaim your sense of power by comforting or helping others.

Trauma self-help strategy 2: Stay grounded

In order to stay grounded after a trauma, it helps to have a structured schedule to follow.

Stick to a daily routine, with regular times for waking, sleeping, eating, working, and exercise. Make sure to schedule time for relaxing and social activities, too.

Break large jobs into smaller, manageable tasks. Take pleasure from the accomplishment of achieving something, even it’s a small thing.

Find activities that make you feel better and keep your mind occupied (reading, taking a class, cooking, playing with your kids or pets), so you’re not dedicating all your energy and attention to focusing on the traumatic experience.

Allow yourself to feel what you feel when you feel it. Acknowledge your feelings about the trauma as they arise and accept them. Accepting your feelings is part of the grieving process and is necessary for healing.

Staying grounded: A trauma self-help exercise

If you are feeling disoriented, confused, or upset, you can do the following exercise:

Sit on a chair. Feel your feet on the ground. Press on your thighs. Feel your behind on the seat and your back against the chair.

Look around you and pick six objects that have red or blue. This should allow you to feel in the present, more grounded, and in your body. Notice how your breath gets deeper and calmer.

You may want to go outdoors and find a peaceful place to sit on the grass. As you do, feel how your body can be held and supported by the ground.

Trauma self-help strategy 3: Take care of your health

A healthy body increases your ability to cope with stress from a trauma.

Get plenty of sleep. After a traumatic experience, worry or fear may disturb your sleep patterns. A lack of sleep can make your trauma symptoms worse and make it harder to maintain your emotional balance. Go to sleep and get up at the same time each day and aim for 7 to 9 hours of sleep each night.

Avoid alcohol and drugs as their use can worsen your trauma symptoms and exacerbate feelings of depression, anxiety, and isolation.

Exercise regularly. Regular exercise boosts serotonin, endorphins, and other feel-good brain chemicals. It also boosts self-esteem and helps to improve sleep. For maximum results, aim for 30 to 60 minutes of activity on most days.

Eat a well-balanced diet. Eating small, well-balanced meals throughout the day will help you keep your energy up and minimize mood swings. While you may be drawn to sugary foods for the quick boost they provide, complex carbohydrates are a better choice. Foods rich in certain omega-3 fats—such as salmon, walnuts, soybeans, and flaxseeds—can give your mood a boost.

Reduce stress. Making time for rest and relaxation will help you bring your life back into balance. Try relaxation techniques such as meditation, yoga, or deep breathing exercises. Schedule time for activities that bring you joy—favorite hobbies or activities with friends, for example.

Helping someone deal with emotional and psychological trauma

It can be difficult to know how to help a loved one who’s suffered a traumatic or distressing experience, but your support can be a crucial factor in their recovery.

Be patient and understanding. Healing from emotional or psychological trauma takes time. Be patient with the pace of recovery and remember that everyone’s response to trauma is different. Don’t judge your loved one’s reaction against your own response or anyone else’s.

Offer practical support to help your loved one get back into a normal routine. That may mean help with collecting groceries or housework, for example, or simply being available to talk or listen.

Don’t pressure your loved one into talking but be available when they want to talk. Some trauma survivors find it difficult to talk about what happened. Don’t force your loved one to open up but let them know you are there to listen whenever they feel ready.

Help your loved one to socialize and relax. Encourage them to participate in physical exercise, seek out friends, and pursue hobbies and other activities that bring them pleasure. Take a fitness class together or set a regular lunch date with friends.

Don’t take the trauma symptoms personally. Your loved one may become angry, irritable, withdrawn, or emotionally distant. Remember that this is a result of the trauma and may not have anything to do with you or your relationship.

Helping a child recover from trauma

It’s important to communicate openly with children following trauma. Let them know that it’s normal to feel scared or upset. Your child may also look to you for cues on how they should respond to traumatic events so let him or her see you dealing with symptoms of trauma in a positive way.

How children react to emotional and psychological trauma

Some common reactions to trauma and ways to help your child deal with them:

Regression. Many children may try to return to an earlier stage when they felt safer and more cared for. Younger children may wet the bed or want a bottle; older children may fear being alone. It’s important to be patient and comforting if your child responds this way.

Thinking the event is their fault. Children younger than seven or eight tend to think that if something goes wrong, it must be their fault—no matter how irrational this may sound to an adult. Be sure your child understands that he did not cause the event.

Sleep disorders. Some children have difficulty falling to sleep; others wake frequently or have troubling dreams. If you can, give your child a stuffed animal, soft blanket, or flashlight to take to bed. Try spending extra time together in the evening, doing quiet activities or reading. Be patient. It may take a while before your child can sleep through the night again.

Feeling helpless. Being active in a campaign to prevent an event like this one from happening again, writing thank you letters to people who have helped, and caring for others can bring a sense of hope and control to everyone in the family.

Trauma in children and adolescents

Helping a Child Manage Fears – Article on helping a child cope with traumatic events. Includes tips for helping your child and a list of common childhood reactions to trauma. (Sidran Institute)

Understanding Child Traumatic Stress – Learn how emotional or psychological trauma in children differs from trauma in adult. Includes causes, symptoms, and recovery factors. (The National Child Traumatic Stress Network)

Delving deeper into psychological and emotional trauma

What other readers are saying

“I suffered abuse in my life during childhood and have just begun to face the fear and anxiety through therapy. Reading the article made me feel okay about the feelings I was having, and whenever I get really anxious I can come to this site and know that what I’m experiencing is completely normal. Where I live, mental health is not really an acknowledged thing and I did not even know about seeking help until I went to college in a large city. This resource is invaluable.” ~ New York

“I was recently in a car accident and . . . there has been an obvious deterioration in my behavioral and emotional functioning. I could not understand why the feelings weren’t going away, or why I seemed to be getting worse, not better. A couple of friends suggested I was traumatized, which I initially pooh-poohed, but then I started to really consider it and finally decided to research trauma. Your article spoke to me, and clarified a great deal. I am particularly grateful for the suggestions about how to self-help and what to expect going forward.” ~ Canada